Over the Salt

Mindful choices for healthy and low sodium cooking


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Refreshing summer salads II: fresh fruit salad

RedWhiteBlueSalad-RiaLoader

Red white and blue fruit salad – Image by Ria Loader

The past few weekends have included a trip to the local farmer’s markets, both in the U District in Seattle, and the new Shoreline Farmer’s Market at City Hall. The fresh produce has been delicious – tomatoes, tiny potatoes, greens and fresh fruit. This week I’ve been making fruit salad as part of dinner. It’s a good combination with a protein, and with creamy gouda on the side, it feels like dinner and dessert at the same time.

Red, white and blue

For 4th July, I made a red, white and blue salad using berries and nectarines.

1 pint raspberries
1 pint blueberries
3 medium sized white flesh nectarines
2 tablespoons raw agave nectar
crystalized lemon (1/4 teaspoon)

Chop the nectarines in 1/2 inch chunks, wash and combine the berries. No salt in the recipe at all. You can feel free to substitute the agave nectar for something else, sugar free vanilla syrup works, or honey if you like it better. The lemon adds a brightness of flavor to the raspberries. You could also use lemon juice.


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Refreshing summer salads I: pineapple and peppermint

Pineapple and peppermint salad

Pineapple and peppermint salad by Ria

Pineapple and peppermint salad by Ria

This refreshing salad is a delicious sweet treat for the summer and accompanies most vegetarian or fish dishes well.

  • Core a fresh pineapple and cut into small chunks / wedges
  • Pick some mint from the garden (about a cup) and chop it roughly
  • Combine in a glass bowl
  • Refrigerate for an hour before serving

Thanks to my sister for the recipe. Especially for the suggestion of using chocolate mint on occasion rather than peppermint. Nom.

Variations

  • Try adding a quarter cup of finely chopped red onion for a bit of bite
  • Love ginger? This one is great with a little fresh rasped ginger root (not too much, just a taste)


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Lime and Thyme Pasta

LimeThymeHead

Wok cooking at it’s easiest. Pasta dish with mushrooms and tofu, (though it is just as good with chicken breast), finished with coconut cream. Roasted finely-chopped garlic and thyme, sliced portabello mushrooms, added some Worcestershire sauce and fresh squeezed lime juice, cooked pasta shells and diced tofu, a cup of coconut cream, and thickened with a teaspoon of starch. Easy, savory and filling in less than 20 minutes.


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Poached Egg over greens

PoachedEggsSriracha-BrittHansing

I am a creature of habit. I find something that works, does not make me sick to my stomach, makes me feel full, and I am happy to eat it every day. For some odd reason, my new habit became a poached egg over baby greens for breakfast. You don’t need oil to make a dressing, the creaminess of the poached egg creates a rich dressing to the salad.

What is also nice about this is the speed of which you make it. It takes only a few minutes to cook the egg and you don’t have to waste time with having oil emulsify in a dressing. The protein keeps you full, and of course I have to add Sriracha, which to my surprise only has 100mg sodium per serving. SCORE! 

Here’s what I use:

  • 1 serving of baby mixed greens 
  • splash of champagne vinegar
  • 1 egg poached in water and white vinegar
  • fresh ground pepper
  • Sriracha

Heat water until boiling with about 1/4 cup of white vinegar in a small pan or deep edged pot, (enough to submerge the egg). Reduce head to a rolling simmer and cook the egg in the water for 3-4 minutes. NOTE: this makes a soft boiled egg. I personally do a double transfer to make sure the egg is drained well. You can remove it with a slotted spoon, place it on a small dish to further drain, and then transfer it to your salad. I bet there is a professional way to do this that does not add extra dishes, but this has worked best for me.

Sprinkle the greens with the champagne vinegar, add the egg, freshly cracked pepper, and enough Sriracha to make you happy. The yolk of the eggs blends with the greens and hot sauce to create a creamy dressing. 

Quick, easy, done. Enjoy!